Comparing Nutrients in 500 calories Boiled Beet Greens with Salt VS Canned Beets with Liquids

Weight per 500 calories

• Boiled Beet Greens with Salt: 1852g
• Canned Beets with Liquids: 1786g

Both foods have similar energy densities which is very low in comparison to other foods.

Discover which food has more nutrients per 500 calories - Boiled Beet Greens with Salt or Canned Beets with Liquids?

Macros Ratio

	Protein	Fat	Carbs
Boiled Beet Greens with Salt	30%	5%	65%
Canned Beets with Liquids	11%	2%	87%

Macro Nutrients

	Boiled Beet Greens with Salt	Canned Beets with Liquids	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.7g	1.3% 1.25g	97g per day for Men 19-50 years
Saturated Fat	1.8% 0.57g	0.61% 0.2g	32g per day for Men 19-50 years
Omega 3	6.94% 0.11g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	7.1% 1.2g	2.4% 0.41g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	77.8% 101g	90% 117g	130g per day for Men 19-50 years
Sugars	15.3% 11g	133% 96g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	141% 53.7g	56.4% 21.4g	38g per day for Men 19-50 years
Protein	85% 47.6g	25.5% 14.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Beet Greens with Salt	Canned Beets with Liquids	Recommended Dietary Allowance
Vitamin A	788% 7093μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	181% 2.17mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	412% 5.35mg	52% 0.68mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.8% 9.24mg	17% 2.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	122% 6.1mg	53.6% 2.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	188% 2.44mg	75.5% 0.98mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	65% 259μg	129% 518μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	512% 461mg	55.6% 50mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	223% 33.5mg	3.57% 0.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7469% 8963μg	1.5% 1.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Beet Greens with Salt	Canned Beets with Liquids	Recommended Dietary Allowance
Calcium	211% 2111mg	23.2% 232mg	1000mg per day for Men 19-50 years
Copper	516% 4.65mg	192% 1.73mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	440% 35mg	141% 11.3mg	8mg per day for Men 19-50 years
Magnesium	300% 1259mg	68% 286mg	420mg per day for Men 19-50 years
Manganese	414% 9.5mg	187% 4.3mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	108% 759mg	41% 286mg	700mg per day for Men 19-50 years
Potassium	495% 16833mg	74.6% 2536mg	3400mg per day for Men 19-50 years
Selenium	30.3% 16.7μg	16.2% 8.93μg	55μg per day for Men 19-50 years
Sodium	589% 8833mg	25% 375mg	1500mg per day for Men 19-50 years
Zinc	84% 9.26mg	37.3% 4.1mg	11mg per day for Men 19-50 years
Water	44.6% 1651g	44.2% 1636g	3700g per day for Men 19-50 years

Boiled Beet Greens With Salt VS Canned Beets With Liquids Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Beet Greens with Salt or Canned Beets with Liquids?

Lets compare vitamin content per 500 calories of Boiled Beet Greens with Salt vs Canned Beets with Liquids:

• 500 calories of Boiled Beet Greens with Salt have 397.2 times more Vitamin A, 12.1 times more Vitamin B1, 7.9 times more Vitamin B2, 3.4 times more Vitamin B3, 2.3 times more Vitamin B5, 2.5 times more Vitamin B6, 9.2 times more Vitamin C, 62.6 times more Vitamin E and 5019.3 times more Vitamin K than Canned Beets with Liquids.
• While 500 kcal of Canned Beets Solids and Liquids contain 2 times more Vitamin B9 than Boiled and Drained Beet Greens with Salt.
• 500 calories of Canned Beets with Liquids have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Boiled and Drained Beet Greens with Salt as well as Canned Beets Solids and Liquids have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Boiled Beet Greens with Salt vs Canned Beets with Liquids:

• 500 calories of Boiled Beet Greens with Salt have 9.1 times more Calcium, 2.7 times more Copper, 3.1 times more Iron, 4.4 times more Magnesium, 2.2 times more Manganese, 2.7 times more Phosphorus, 6.6 times more Potassium, 1.9 times more Selenium, 23.6 times more Sodium and 2.3 times more Zinc than Canned Beets with Liquids.
• Both Boiled Beet Greens with Salt and Canned Beets with Liquids contain similar levels of Water per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Beet Greens with Salt have 2.5 times more Fiber and 3.3 times more Protein than Canned Beets with Liquids.
• While 500 kcal of Canned Beets Solids and Liquids contain 8.6 times more Sugars than Boiled and Drained Beet Greens with Salt.
• Both Boiled Beet Greens with Salt and Canned Beets with Liquids offer comparable quantities of Energy and Carbohydrate per 500 calories.
• Both Boiled and Drained Beet Greens with Salt as well as Canned Beets Solids and Liquids provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.